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CrossFit The Ville: Monday’s WOD

March 2, 2015

Rest Day.

*The 2015 CrossFit Open is underway! If you haven’t signed up it’s not too late but do it now at Games.CrossFit.com! We will be judging today as needed at The Ville but scores must be submitted by 8:00pm tonight. We will have Open workout throwdowns each weekend with head to head matchups between our coaches and/or members as well as official judging for each WOD. If you’d like to be considered as a headliner for one of the throwdowns please email Daniel. Remember there is now a scaled version of the Open as well!

*After completing 15.1 help speed up your recovery with a sports massage! We are now offering massages at both Louiville East and the Ville by appointment only. If you’d like more information please email Daniel.

CrossFit The Ville: Sunday’s WOD

March 1, 2015

12-12-12 Deadlifts @ 65% 1RM

Then:

4 Rounds for time of:

5-Deadlifts (275/185)

10-HSPU’s

15-Wall Balls (20/14)

*The 2015 CrossFit Open is underway!  If you haven’t signed up it’s not too late but do it now at Games.CrossFit.com!  We will be judging today from 1:30-4:30 at The Ville.  Anyone else needing to be judged on Monday should contact Daniel.  We will have Open workout throwdowns each weekend with head to head matchups between our coaches and/or members as well as official judging for each WOD.  If you’d like to be considered as a headliner for one of the throwdowns please email Daniel. Remember there is now a scaled version of the Open as well!

*After completing 15.1 help speed up your recovery with a sports massage! We are now offering massages at both Louiville East and the Ville by appointment only. If you’d like more information please email Daniel.

CrossFit The Ville: Saturday’s WOD

February 28, 2015

2-2-2-2-2 Power Snatch

Then:

CrossFit Open WOD 15.1 & 15.1A

9:00 AMRAP of:

15-T2B
10-Deadlifts (115/75)
5-Snatches (115/75)

from minutes 9:00-15:00 establish a 1RM Clean & Jerk.

2 scores, reps on AMRAP and weight on Clean & Jerk

*The 2015 CrossFit Open is underway. Open WOD 15.1 was announced and will be our WOD today. If you haven’t signed up do it now at Games.CrossFit.com and see how you stack up against CrossFitters across the world! We will be judging today at The Ville from 9:30-1:30 and Sunday from 1:30-4:30. Anyone else needing to be judged outside those times should contact Daniel. We will have Open workout throwdowns each weekend with head to head matchups between our coaches and/or members as well as official judging for each WOD. This week’s Throwdown will be at 1:00pm today at the Ville between Michael Hadley and Darwin Perez from Evolution Fitness so come out and cheer them on! If you’d like to be considered for as a headliner for one of the throwdowns please email Daniel. Remember there is now a scaled version of the Open as well.

*After completing 15.1 help speed up your recovery with a sports massage! We are now offering massages at both Louiville East and the Ville by appointment only. If you’d like more information please email Daniel.

CrossFit The Ville: Friday’s WOD

February 27, 2015

6-6-6-6 Bench Press & Barbell Rows

Then:

21-15-9:

Clapping Pushups

Ring Dips

Rest 3:00, then:

9-15-21:

Pull-ups

Bodyweight Rows (Lying underneath racked barbell, bring chest to bar, legs straight)

For time.

*The 2015 CrossFit Open is underway. Open WOD 15.1 was announced and will be our WOD on Saturday. If you haven’t signed up do it today at Games.CrossFit.com! We will be judging Saturday at The Ville from 9:30-1:30 and Sunday from 1:30-4:30. Anyone else needing to be judged outside those times should contact Daniel. We will have Open workout throwdowns each weekend with head to head matchups between our coaches and/or members as well as official judging for each WOD. The location of each Open WOD will depend on the WOD itself so we’ll post the location on Thursday evening each week. If you’d like to be considered for as a headliner for one of the throwdowns please email Daniel. Remember there is now a scaled version of the Open as well.

CrossFit The Ville: Thursday’s WOD

February 26, 2015

Rest Day.

*The 2015 CrossFit Open is underway. Open WOD 15.1 will be announced tonight (Thursday) at 8:00pm on the Games website (Games.CrossFit.com). If you haven’t signed up do it today! We will have Open workout throwdowns each weekend with head to head matchups between our coaches and/or members as well as official judging for each WOD. The location of the 1st Open WOD will depend on the WOD itself so we’ll post the location on Thursday evening each week. If you’d like to be considered for as a headliner for one of the throwdowns please email Daniel. Remember there is now a scaled version of the Open as well.

CrossFit The Ville: Wednesday’s WOD

February 25, 2015

8-8-8-8 Pistols (weighted if possible)
8-8-8-8 RDL’s

Then:

3 Rounds for time of:

15-Back Squats (185/125)
20-Burpees

Bonus WOD:

5:00 AMRAP of:
150M Row
10-KBS’s (53/35)

*The 2015 CrossFit Open is underway. Open WOD 15.1 will be released on the 26th so sign up today! We will have Open workout throwdowns each weekend with head to head matchups between our coaches and members as well as official judging for each WOD. The location of the 1st Open WOD will depend on the WOD itself so we’ll post the location on Thursday evening. If you’d like to be considered for as a headliner for one of the throwdowns please email us.

CrossFit The Ville: Tuesday’s WOD

February 24, 2015

Push Jerk 5-5-5-5
Band Pull Aparts 10-10-10-10

Then:

Open WOD 13.2

10:00 AMRAP of:

5-S2OH (115/75)
10-Deadlifts (115/75)
15-Box Jumps (24/20″)

*Registration for the 2015 CrossFit Open is underway. Open WOD 15.1 will be released on the 26th so sign up today! We will have Open workout throwdowns each weekend with head to head matchups between our coaches and members!

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